One-Pot Beans and Plantains - West African Flavours

Name: One-Pot Beans and Plantains - West African Flavours
Prep time: 10 min
Cook time: 1 h 45 min
Total time: 1 h 45 min
Yield: 6 serving
Ingredients: 400g beans soaked overnight and rinsed; 1.125 l water; 200 ml palm oil; 1 onion finely chopped; 3 tbsp dried fish flakes; Chopped scotch bonnet chilli to taste; 1 jumbo maggi cube; 1 plantain peeled and cut into thin discs; A large handful of very finely chopped spinach; salt

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5.0

54 reviews

Excellent

Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 45 mins
Servings
6
Calories
415 kcal
Course
Main Course
Cuisine
African

One-Pot Beans and Plantains - West African Flavours

Jasper Henson

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You will love this rich and flavourful recipe.

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Ingredients

Servings

400g beans soaked overnight and rinsed
1.125 l water
200 ml palm oil
1 onion finely chopped
3 tbsp dried fish flakes
Chopped scotch bonnet chilli to taste
1 jumbo maggi cube
1 plantain peeled and cut into thin discs
A large handful of very finely chopped spinach
salt

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Instructions

Put beans and water in a pot and bring to the boil. Skim off the layer of foam, reduce heat and simmer for 15 mins.
Mix in the palm oil, onion, fish flakes and scotch bonnet chilli and let simmer for about 1.5 hr or until the beans are done to your taste.
About 15 mins before the beans are ready stir in the maggi cube and plantain, cover the pot and cook till the plantain is done.
Stir in the chopped spinach, adjust seasoning and serve with some rice.

Notes

Notes - you could use oil instead of palm oil, and other quick wilt greens instead of spinach. If you don't have a maggi cube then please substitute the water with vegetable or chicken stock. Keep an eye on the water when cooking the beans and add a half cup of water at a time if the water dries out.

Nutrition Information

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Calories 415kcal (21%) Carbohydrates 25g (8%) Protein 5g (10%) Fat 33g (51%) Saturated Fat 16g (80%) Sodium 13mg (1%) Potassium 360mg (10%) Fiber 5g (20%) Sugar 7g (14%) Vitamin A 345IU (7%) Vitamin C 7.1mg (8%) Calcium 26mg (3%) Iron 1.9mg (11%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 415 kcal

% Daily Value*

Calories	415kcal	21%
Carbohydrates	25g	8%
Protein	5g	10%
Fat	33g	51%
Saturated Fat	16g	80%
Sodium	13mg	1%
Potassium	360mg	8%
Fiber	5g	20%
Sugar	7g	14%
Vitamin A	345IU	7%
Vitamin C	7.1mg	8%
Calcium	26mg	3%
Iron	1.9mg	11%